Cooking oils differ mostly in their fats: how much is saturated, how much is omega-3 and omega-6, and how much vitamin E they bring. Pick a recipe that uses oil and see how each oil changes it, in the same amount.
Recipe: Vegan Mushroom Bourguignon recipe, with 27.2 g Olive oil · Choose another
| Nutrient | Vegan Mushroom Bourguignon recipeThe recipe as it is1 serving = 400 g | Vegan Mushroom Bourguignon with mustard oilOlive oil → Mustard oil1 serving = 400 g |
|---|---|---|
| Nutrient score | 90 Excellent | 90 Excellent |
| Calories | 285 kcal | 285 kcal |
| Total Fat | 7.44 g | 7.44 g |
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.02 g | 0.87 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.02 g | 4.08 g |
| Omega-3 Fatty Acids | 0.077 g | 0.25 g |
| Polyunsaturated Fat | 0.91 g | 1.65 g |
| Omega-6 Fatty Acids | 0.83 g | 1.4 g |
| Vitamin E | 1.92 mg | 2.58 mg |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.087 g | 0.58 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5 g | 1.73 g |
| Protein | 7.77 g | 7.77 g |
| Water | 340 mL | 340 mL |
| Sodium | 475 mg | 475 mg |
| Total Carbohydrates | 28.1 g | 28.1 g |
| Sugar | 11.3 g | 11.3 g |
| Added Sugar | 0 g | 0 g |
| Iron | 3 mg | 2.97 mg |
| Calcium | 85.7 mg | 85.7 mg |
| Fiber | 5.76 g | 5.76 g |
| Magnesium | 64 mg | 64 mg |
| Potassium | 1,293 mg | 1,293 mg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 1 mcg | 1 mcg |
| Vitamin C | 28 mg | 28 mg |
| Folate (B9) | 77.4 mcg | 77.4 mcg |
| Iodine | 0.59 mcg | 0.59 mcg |
| Niacin (B3) | 8.78 mg | 8.78 mg |
| Phosphorus | 336 mg | 336 mg |
| Soluble Fiber | 1.7 g | 1.7 g |
| Vitamin A | 417 mcg RAE | 417 mcg RAE |
| Zinc | 1.72 mg | 1.71 mg |
| Chloride | 217 mg | 217 mg |
| Choline | 59.8 mg | 59.8 mg |
| Insoluble Fiber | 4.95 g | 4.95 g |
| Selenium | 20.9 mcg | 20.9 mcg |
| Thiamin (B1) | 0.29 mg | 0.29 mg |
| Vitamin B6 | 0.57 mg | 0.57 mg |
| Riboflavin (B2) | 0.93 mg | 0.93 mg |
| Copper | 0.78 mg | 0.78 mg |
| Pantothenic Acid (B5) | 3.46 mg | 3.46 mg |
| Vitamin K | 135 mcg | 131 mcg |
| Biotin (B7) | 12.3 mcg | 12.3 mcg |
| Fluoride | 0.27 mg | 0.27 mg |
| Manganese | 0.73 mg | 0.73 mg |
| Molybdenum | 0.59 mcg | 0.59 mcg |
| Chromium | 0.68 mcg | 0.68 mcg |
| Leucine | 495 mg | 495 mg |
| Lysine | 353 mg | 353 mg |
| Polyphenols | 730 mg | 717 mg |
| Beta-Carotene | 4,321 mcg | 4,311 mcg |
| Isoleucine | 322 mg | 322 mg |
| Methionine | 124 mg | 124 mg |
| Oxalates | 157 mg | 157 mg |
| Threonine | 355 mg | 355 mg |
| Tryptophan | 112 mg | 112 mg |
| Valine | 408 mg | 408 mg |
| Flavonoids | 284 mg | 284 mg |
| Histidine | 334 mg | 334 mg |
| Lutein / Zeaxanthin | 0.63 mg | 0.62 mg |
| Lycopene | 3.72 mg | 3.72 mg |
| Phenylalanine | 378 mg | 378 mg |
| Purines | 198 mg | 198 mg |
The largest amount in each row is in bold. ~12+ means at least 12: an ingredient has no value yet for that nutrient. Worked out from the ingredients with the GapPlate food library; estimates, not medical advice.
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How an oil is used matters too: some are better for high heat, others for dressings. Talk to a doctor or a registered dietitian about fats and your health.
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